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Crossfit WOD - Workout Of The Day list

Crossfit workout (WOD) is a certain amount of work (the task), which is necessary to perform. Each crossfit workout doesn’t look like the previous one, and it is possible that even during the year you will not have any repetitive training. Each time you need to do a workout with a new configuration (relation) of modalities, a completely different set of exercises, the number of repetitions and the weight.  

WOD - is a crossfit workout (also called a metcon or a crossfit WOD). Close in meaning to “WOD” is a workout of the day, a complex, a task. “WOD” is used mainly for designation crossfit workouts, and in other sports this abbreviation is not used. 

Before moving on to WODs description, lets define the concept of Crossfit briefly.

Crossfit is a system (philosophy) of a general physical training of anybody, aimed at the uniform development of all physical qualities (strength, endurance, coordination, power). However, Crossfit does not require any special training or experience. The same approach (crossfit program) often applies to all athletes in the gym, however weights and intensity are scaled individually depending on the athlete's physical training. CrossFit is a branded fitness regimen created by Greg Glassman and is a registered trademark of CrossFit, Inc.

Crossfit program is a sequence of crossfit workouts (WODs) drawn up in a special order, taking into account the goals set, rules and common sense.

Crossfit requires constant alternation of exercises from the three main groups (weightlifting, gymnastics and cardio) to acquire an excellent and comprehensively developed physical form. In addition to alternating exercises, in a normal and balanced training program will also alternate the time (duration) of workouts - this is necessary to actualize the required neuroendocrinal response of a person to different loads. Therefore, a person engaged in crossfit training is able to perform both high-intensity training in 2 minutes, and long 20-30 minute workouts, and with the same ease run a marathon.

It is also necessary to take into account, that competing athletes and people who engaged into crossfit to maintain a good physical shape have a completely different programs.

Workout Search Page (WOD) WODCAT app is powerful and flexible tool for searching the right workout. At the moment WODCAT service has the most progressive, detailed and at the same time free search for WOD (crossfit workouts) compared to other on-line services on the Internet or mobile app. This page provides training for various kinds of sports (circular training, strength training, stretching, crossfit).

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3 rounds for time of:
800 meters Run 7 Deadlifts 275-lb 10 Burpee Pull-Up 7-7 One Arm Kettlebell Thruster 53-lb 20 Box Jump 24-inch
Popular gym
CrossFit Impulse
23m:18s
2
6 rounds for time of:
21-15-9-9-15-21 Deadlifts 225-lb Burpees
Best supplier
ROGUE
16m:40s
18
3 rounds for time of:
5 Front Squats 165/110-lb 18 Pull-Ups 5 Deadlifts 225/175-lb 18 Toes to bar 5 Push Jerks 165/110-lb 18 Hand Release Push-Up
21m:05s
16
1
4 rounds for time of:
800 meters Run 49 Push-Ups 49 Sit-Ups 49 Air Squats
Popular gym
CrossFit Torch
32m:35s
2
7 rounds for time of:
11 Back Squats 100-% BW 1000 meters Row
Best supplier
Reebok
32m:15s
2
Complete as many rounds as possible in 20 minutes of:
7 Chest-To-Bar Pull-Ups 77 Double Unders 2 Thrusters 170-lb 28 Sit-Ups
20m:00s
1
5 rounds for time of:
15-12-9-6-3 Power Cleans 135-lb Pull-Ups Front Squats 135-lb Pull-Ups
Popular gym
CrossFit Impulse
22m:22s
4
Complete as many rounds as possible in 20 minutes of:
10 Pull-Ups 5 Dumbbell Deadlifts 75-lb 8 Push Press 135/95-lb
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ROGUE
20m:00s
3
For time:
1 miles Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 miles Run
51m:18s
56
7 rounds for time of:
11 Back Squats 185-lb 10 Push Jerks 135-lb
Popular gym
CrossFit Torch
32m:00s
1
5 rounds for time of:
5 Power Cleans 135/95-lb 10 Front Squats 135/95-lb 5 Jerk 135/95-lb 20 Pull-Ups
Best supplier
Reebok
14m:32s
5
For time:
800 meters Run 50 Back Squats 135-lb 50 Bench press 135-lb 800 meters Run 35 Back Squats 135-lb 35 Bench press 135-lb 800 meters Run 20 Back Squats 135-lb 20 Bench press 135-lb 800 meters Run 1 Ring Muscle-ups
Popular gym
CrossFit Impulse
42m:46s
9
5 rounds for time of:
12 Deadlifts 155/105-lb 9 Hang Power Clean 155/105-lb 6 Push Jerks 155/105-lb
Best supplier
ROGUE
13m:41s
49
5 rounds for time of:
22 Kettlebell Swing 2-pood 22 Box Jump 24/20-inch 400 meters Run 22 Burpees 22 Wall Ball 20/16-lb
34m:34s
2
For time:
66 Deadlifts 110-lb 66 Box Jump 24-inch 66 Kettlebell Swing 1,5-pood 66 Knees to Elbows 66 Sit-Ups 66 Pull-Ups 66 Thrusters 55-lb 66 Wall Ball 20-lb 66 Burpees 66 Double Unders
Popular gym
CrossFit Torch
50m:51s
21
6 rounds for time of:
24 Air Squats 24 Push-Ups 24 Walking Lunge 400 meters Run
Best supplier
Reebok
28m:16s
16
3 rounds for time of:
800 meters Run 50 Back Extension GHD 50 Sit-Ups
23m:03s
4
2 rounds for time of:
200 Double Unders 50 Overhead Squats 135/95-lb 50 Pull-Ups 1 miles Run
Popular gym
CrossFit Impulse
47m:26s
2
5 rounds for time of:
400 meters Run 10 Burpee Box Jump Overs 24/20-inch 10 Sumo Deadlift High Pull 95/65-lb 10 Thrusters 95/65-lb 1 minutes Rest
Best supplier
ROGUE
29m:57s
6

 

Movements and crossfit workouts exercises can be easily selected independently or with the help of a trainer for any level of preparedness and routine of life. There is some training schemes in crossfit: 3+1 (this means 3 days of training in a row + 1 day rest, and the cycle repeats) or the scheme, adjusted for a weekly duty cycle -  5+2 (5 days of training + 2 days rest). You can choose a 4-day weekly microcycle, performing workouts on those days that are convenient for you, for example: Monday, Wednesday, Friday, Saturday.

There are three types of load are used: M="cardio", G = gymnastics, W = weightlifting. They alternate among themselves in different variations.

There is a standard scheme for alternating loads of different types of training: 1st day - M, 2nd day - GW, 3d day - MG, 4th day – rest, 5th day - G, 6th day- WM, 7th day -  GWM, 8th day – rest, 9th day - W, 10th day - MG, 11th day - WMG, 12th day - rest. This scheme for general orientation in the alternation of load types. However, modern crossfit has already moved away from this scheme of compilation of training programs, many boxes have their own program, own training schedule, only the principles of diversity of training and the availability of all types of workload in the training program are general.

What should I fear?

1) Rhabdomyolysis is a possible threat to "trained newcomers in CrossFit", be very careful. It is a real threat. During the first trainings, first of all, it is necessary to exclude the possibility of the appearance of "Rabdo". Тraining for beginners on an equal basis with the main group inevitably leads to rhabdo. At least, this is an official statement. Adapt your body to such loads smoothly and do not try to set a record on the very first day of meeting with CrossFit.

2) Keep your training program balanced. Do not allow monotone work and maximally alternate exercises and modalities.

Because of the large variety of crossfit workouts, there is always a need to find a unique, interesting and balanced workout, which would fit perfectly into the athlete's unique training plan.

When looking for a workout, you need to consider many parameters in order to find what you need.

Search and sort criteria on this page for Crossfit WOD searching: 

- WOD Category. (singlet, couplet, triplet or chipper, bodyweight or with weights. Popular crossfit workouts categories: Girls, Heroes, Games, For time, ЕМОМ or AMRAP; gymnastics, weightlifting or endurance workouts) 
- Exercise. (search by the presence of certain exercises in workouts) 
- Movement. (search by type of exercises (movements) in training: abs, squats, press, deadlift, jumps, running) 
- Modality. (is used only in crossfit workouts: M = monostructural metabolic conditioning or “cardio”, G = gymnastics, bodyweight exercises, W = weightlifting, powerlifting and olympic lifts)
- Time. Training duration (choose a workout with a certain duration) 
- Equipment (medicine balls, rowing, crossfit racks, barbell, dumbbells or kettlebell etc.

In addition to training content in search results, you can see such characteristics as: a workout rating (rated by other athletes), a number of results for each workout and the average duration of the workout.

Another unique opportunity of WODCAT app is an algorithm for detecting duplicates. There isn’t any identical workouts in WODCAT database. All workouts are tested for uniqueness when adding.

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.